A.

2 rounds:

6-8 incline barbell bench press

5-6 strict pull ups 

2 rounds:

3-5 incline barbell bench press

3-4 strict pull ups

B.

for time:

21-15-9

hang squat clean thruster (95/65)

CTB pull ups

A.

back squat (32X1); 4-3-2-4-3-2  

B.

15 min amrap:

“18.1-ish”

alternate full rounds with a partner

8 TTB

10 single arm DB hang C&J (50/35)

14/12 calorie row

A.

four sets:

2 front squats @32X1  + 2 front squats 

B.

for time:

500m run (buy in)

then 4 rounds:

  12 front squats (135/95)

  9 burpees over the bar

500m run (buy out)

A.

4 rounds:

a1) 6-8 incline barbell bench press

a2) 4-6 strict pull ups

B.

3 sets:

90s amrap:

200m run 

max calorie bike

90s rest

90s amrap:

10 push press (115/75)

10 box jump overs

max calorie row

90s rest

A.

floating clean grip deadlift 6-6-6-6

B.

15 min amrap, alternate full rounds with a partner:

10 clean and jerks 

15/12 cal row

A.

6 sets:

2 lunge steps + 4 back squats

B.

for time:

21-18-15-9-6-3

hang squat clean (95/65)

bar facing burpee

A.

push press 5-5-4-4-3

B.

4 rounds for time:

300/250m row

21 KBS

12 push ups

A.

4 sets:

6-8/leg rear foot elevated split squat

B

five sets:

In two mins, complete:

250/200m row

9 burpees

max thrusters (95/65)

rest 2 mins between sets

score = total reps thrusters

A.

strict press 7-6-5-4-4 

B.

for time:

42 push ups

21 Hang Power Snatches (75/55)

200m Run

30 push ups

15 Hang Power Snatches (75/55)

200m Run

18 push ups

9 Hang Power Snatches (75/55)

200m Run

morning classes only at 1940 Van Ness! Evening classes will be held at 1185 Sutter Street!

A.

deadlift skills and drills with coach Scott

B.

12 min amrap:

15/12 cal row

12 deadlifts (155/105)

9 hang power cleans (155/105)

6 STO (155/105)